Today is a straight-up test of your engine and grit. One run, one lower-body grind, one grip challenge, one classic HYROX finisher. Clock starts, you go — see what you've got.
Today's Session — FOR TIME
- 1000M RUN
- 20 BOX STEP-UPS
- 40M FARMERS CARRY
- 20 WALL BALLS
How this format works
FOR TIME means you complete the full list of work as fast as possible, start to finish. There are no rounds today — just move through the four movements in order, one time through. Rest is self-selected, but every second you pause is a second on your final time. Start the clock, hit the 1000m run, transition straight to step-ups, pick up the farmers handles, then close it out on the wall. Note your finish time so you have a benchmark to chase next round.
How to attack it
The run sets the tone — go out controlled so you can transition straight into the step-ups without gasping. Step-ups are where people slow down; pick a steady alternating rhythm and just keep the feet moving rather than stopping to reset. On the farmers carry, commit to unbroken if you can — every drop costs time and grip you'll want for wall balls. Break the wall balls early if you need (10-5-5 or 8-7-5) so you don't stall out at rep 15 staring at the target.
Form cues
- 1000M RUN — Relaxed shoulders, quick cadence; hold race pace you can repeat, not sprint pace.
- 20 BOX STEP-UPS — Whole foot on the box, drive through the heel, stand tall at the top.
- 20 WALL BALLS — Squat deep, drive up, throw to target in one motion; catch and ride it straight back down.
Scale it
Newer to this: Cut the run to 500m and the step-ups and wall balls to 15 reps each. Use a lower box, a lighter ball to a lower target, and lighter dumbbells for the carry. The goal is to finish strong and moving, not to survive it.
Want more: Double it: run 2000m, 40 step-ups, 80m farmers carry, 40 wall balls. Advanced athletes can also go weighted on the step-ups with a vest or dumbbells and push for unbroken wall balls to sharpen that race-day gear.
A new HYROX-style session every day — train like you race. Get the weekly lineup by email.
Want this adapted to you? Composite Athlete builds HYROX training off your numbers — stations, pacing, and progressions tuned to where you actually are. Start your plan at Composite Athlete →
Fuel the work: high-protein recipes with full macros at TryThisFuel.
Gear for this workout
- Cast-iron kettlebell (16 kg)$$Swings, goblet squats, and carries — the single most-used WOD implement. 16 kg covers most scaling; 24 kg if you're experienced.See options on Amazon →
- Adjustable dumbbells$$Thrusters, snatches, lunges with load — adjustable dumbbells cover the widest range of WOD movements per dollar.See options on Amazon →
- Cross-training shoes$$Running plus burpees plus lifting in one workout — you want a stable trainer, not a soft running shoe.See options on Amazon →
Disclosure: if you buy through these links, Try HYROX may earn a commission at no extra cost to you. Picks match the equipment this workout uses.